Most Effective, Top 3 Proven Stomach Exercises For A Flatter Stomach


Proven, Effective Stomach Workout

To top it all, these 3 proven stomach exercises don't need you to spend a fortune on expensive equipment, either.

You think I'm kidding you? I'm not. It's true.

Let's take a look round in the market for offers to flatten and slim down that area of your glory: your stomach

Thousands of offers but only have this 1 claim: to get you a "flatter" stomach.

No surprise there....

Because "flatter" stomach is now the craze in town and in great demand not only from women but from men as well.

We're apparently obsessed with a "flatter" stomach!

And if you're looking for an easy road to a "flatter" stomach, tons of stomach workout equipment are out there to tempt you with the prospect of a seemingly effortless way to a solid stomach!

With all these offers, what would be your best bet?

Well, the bottom line is you don't need to have hundreds of different ways to exercise your stomach and you don't need to spend a fortune on the equipment either.

What you need is just 3 proven, most effective stomach exercises.

And you'll get an envious flatter-shaped stomach!

Before I Unveil the Secret to the above, let's get you Acquainted with the Muscles of your Stomach

Your stomach are made up of 4 muscles:

  • Rectus Abdominis - A long vertical muscle that runs the length of your torso, starting just above your pubic bone and ending in your lower ribs

    It provides stability to your torso.

  • Transversus Abdominis - The deepest-set stomach muscle that runs horizontally underneath the Rectus Abdominis

    It contributes to you having a good posture, balance and stability.

  • External Oblique - A broad, thin muscle that runs in a diagonal line from your ribs to your hips
  • Internal Oblique - A broad, thin muscle beneath the External Oblique that runs at right angle to it

    External and internal obliques are the muscles that help you to bend or twist to the sides.

You know what?

Rectus Abdominis, Transverse Abdominis, External Obliques and Internal Obliques are also part of your core muscles that stabilize your torso and spine.

Hence, doing these dynamic core exercises benefit not only your stomach but your cores too!

The "Biggie" Secret?

You ready for the treasured "secret" that will get you that toned, "washboard" look on your stomach?

I set out here a research conducted by the San Diego State University and backed by the American Council on Exercise.

The research studied various stomach exercises that range from the traditional crunch, modified crunches to exercises involving both home and gym stomach workout equipment/machines.

The researchers use electromyography (EMG) equipment to measure each exerciser's muscle activity as they exercised.

Activity was recorded in the upper and lower rectus abdominis and the external obliques (these 2 are the major stomach muscles).

Exercises were then ranked best to worst based on the average amount of EMG activity recorded in each of the muscle areas.

The results of the study reveal 13 of the most common stomach exercises, ranking them best to worst:

Rankings of Stomach Exercises for Rectus Abdominis:

  1. Bicycle Maneuver
  2. Captain's Chair
  3. Crunch on Exercise Ball
  4. Plank
  5. Vertical Leg Crunch
  6. Reverse Crunch
  7. Torso Track
  8. Long Arm Crunch
  9. Crunch with Heel Push
  10. Ab Roller
  11. Traditional Crunch
  12. Exercise Tubing Pull
  13. Ab Rocker

Rankings of Stomach Exercises for Obliques:

  1. Captain's Chair
  2. Bicycle Maneuver
  3. Reverse Crunch
  4. Plank
  5. Vertical Leg Crunch
  6. Exercise Ball
  7. Torso Track
  8. Crunch with Heel Push
  9. Long Arm Crunch
  10. Ab Roller
  11. Traditional Crunch
  12. Exercise Tubing Pull
  13. Ab Rocker

In both instances, you can see that 2 stomach exercises ranked at the top and proved to be the most effective:

  • The Bicycle Maneuver
  • The "Captain's Chair"

The study also revealed that stomach exercises done using equipment/machines were not more effective than those done without equipment/machines.

You see the evidence as 'Ab Roller', 'Ab Rocker' and "Exercise Tubing Pull' (all three using one form of stomach workout equipment/machines or another) are ranked toward the end of the rankings.

So, my take is that don't waste your money on stomach workout equipment/machines that do less to work your stomach than a crunch.

Instead, start working on your stomach by following the top 3 proven stomach exercises.

The 3 Most Effective Stomach Exercises

1: Bicycle Maneuver

Getting Into Position

Lie flat on your mat, with your lower back pressed to the mat.

Your head is resting on your hands with elbows bent and out to the sides.

Raise your head, neck and shoulders as you pull your knees up towards your chest.

The Exercise

Slowly go through a bicycle pedaling motion by pushing your left leg out while at the same time twisting your torso to bring your left elbow to touch your right knee.

Return slowly to the starting position by pulling both knees into your chest.

Without stopping, push out your right leg while at the same time twist your torso to bring your right elbow to touch your left knee.

Keep even relaxed breathing throughout.

Repeat this continuous motion by alternating 5 times on each sides. As you get stronger, alternating 10 times on each side.

2: Captain's Chair

This exercise requires a piece of stomach workout equipment, the Captain's Chair, which looks like a tall chair without a seat.

Getting Into Position

Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad.

The starting position begins with you holding your body up and legs dangling below.

The Exercise

Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

Do 12 repetitions.

3: Crunch on Exercise Ball

Getting Into Position

Sit on an exercise ball with your feet flat on the floor. Let the ball roll back slowly.

Now lie back on the ball until your thighs and torso are parallel with the floor.

Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest.

The Exercise

Contract your stomach, raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart.

To challenge the obliques, make the exercise less stable by moving your feet closer together.

Exhale as you contract; inhale as you return to the starting position.

Do 12 repetitions.


Stomach Exercises and a Healthy Diet

Exercise alone will not get you a "flatter" stomach; it'll merely give you stronger, toned stomach muscles.

The key to having a "flatter" stomach is a combination of these 3 things:

Then you'll be on your way to having a stronger and "flatter" stomach!!!!

If you've belly fat that's stubborn to rid off, try these belly fat blasters for a change.....

Also, I invite you to visit Flat Stomach Exercises which gives you smart information on what flat stomach exercises to do, what food to eat, what to do with your love handles, how to get a six pack look and tons more information regarding your stomach.

You'll be truly thrilled to discover many sweet "insights" about your stomach......

By the way, are you bothered by a big, bulging belly? or love handles?

Don't be! I show you effective ways to overcome these 2 "problems".....



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